Knee Rehab Week 7 - 1:4 Intervals

Another title for this post could be "playing games with the weather." We'd been having a rather mild winter until last Tuesday when Juno pushed into New England. The week became a game of getting runs in before or after the crazy weather! And it continues today with another big storm bearing down on us.

Monday: 1.90 miles
The plan - walk 1 minute, run 4 minutes, repeat 4x

Usually I run on Tuesday, but a winter storm warning meant a change of plans. This was my first time running back to back days since before my surgery (I also ran on Sunday) and it was my first 1:4 interval. I was nervous at the start, but quickly knew that my knee was going to be fine. I could definitely feel my lost fitness. Running 4 minutes as opposed to 3 minutes seems like such a small thing, but my body was telling me I still have work to do!

Thursday: 2 miles
The plan - walk 1 minute, run 4 minutes, repeat 4x

One thing I love about exam week is that I get an hour for lunch. It was a cold day, but the sun was shining which made this an awesome winter run. I turned my watch off at 20 minutes (per PT instructions), but when I saw 1.94 on the display, I had to run a little more through the parking lot to get 2 miles. Why not, right?

Sunday - 2.18 miles
The plan - walk 1 minute, run 4 minutes, repeat 4x

I put off the run until Sunday hoping the winds and temperature would be more reasonable, but ended up staying home for my first post-op treadmill run. I was nervous: would running on the treadmill bother my knee? How would I know the right speed for the intervals? In the end, my knee felt fine. I picked 3.5 for the walking, and went from 5 - 5.4 for the running.

Weekly Workouts:

Monday - run + #tightercore day 3

Tuesday - #tightercore day 4 + PT + swim

Wednesday - walk on TM + #tightercore day 5 + PT

Thursday - run + PT session + #tightercore day 6

Friday - #tightercore day 7 + walk on TM

Saturday - PT + #tighercore day 8 + Hip Hugger

Sunday - #tightercore day 9 + FAB AB February day 1 + run


It's not always easy to live with #NoExcuses. Week 3 of the challenge was a true test of not letting the excuses get the better of me. Pushing through the moments and staying focused feels even better when I get to #SundayZenday.

Super Bowl, favorite sweater, and snow day tomorrow = #SundayZenday #SweatPink @fitapproach #NoExcuses

A photo posted by AmyC (@runningescapades) on Feb 1, 2015 at 3:48pm PST

Did you watch the Super Bowl?
How do you get your zen on?

Fitness Assessments

Benchmarks.

As a teacher, this is a word that I say several times a day.

As a runner and fitness enthusiast, not so much.

I recently read a great post by Michelle at A Pace of Balance about assessing yourself and I realized that I actually do this.

#tightercore challenge - The first time I did this 10 minute workout from Pop Sugar, I could barely do a bird dog without falling over, let alone a bird dog with a twist. After completing the same workout for  5 days, I can feel and see improvement (I'm still wobbly, but no more falling out of form).

Interval running - Every time I log a run, I compare numbers. I don't think about the numbers when I run; I think about how I feel. Using the data from my GPS watch lets me see the baby steps I am making in my fitness progress. Even when I can't notice it when I'm running.

Speaking of running…I've been doing all of my runs outside. Some people look at me like I'm crazy, but I love running in the winter. As long as it is above 10 degrees, it is ok. And of course I dress appropriately.

Here's what I've been wearing. Lots of layering, but always my Nike Therma Fit on top and Athleta tights on the bottom. The Nike top feels like fleece on the inside and has the must-have thumb holes. I'm loving everything about the Mile Compression Tights: great fit, sleek design, and lots of reflective features.

When the temps dip into the 20s or below, I add my Lululemon neck warmer, Mizuno gloves, and if it is windy my Athleta hat.

Do you use fitness assessments?
What's your favorite winter gear?

Linking up with #FitnFashionable Nicole and also Fitness Friday Jill 

Living with #NoExcuses

If you live in the Northeast like me, then you are probably reading this in your snow boots. Goodbye Juno!

Living in New England sometimes means that snow days look like this:

Living with #NoExcuses means that little things like a snow storm, knee surgery, work or whatever excuse I might be tempted to use won't prevent me from getting in a workout. It means that being active and staying fit is a priority. I have at least 10 minutes every day to make fitness happen.

Join the challenge!

Since almost every major storm is accompanied by a power outage, mrC and I decided to be proactive and checked into a hotel before the snow accumulated locking us in our house. We were lucky enough to get into the same hotel that I used over Thanksgiving, which has a pretty good fitness center and pool.

I was determined to not spend the entire snow day just sitting around.

Here are my #NoExcuses snow day workouts:

#tightercore day 4

PT mashup

wall sit - reverse slider lunges (I even got mrC in on the fun)
- single leg dead lifts - single leg dips

10 laps in the pool and 15 minutes in the hot tub
(on a side note: the hot tub worked wonders on my tight hip)
Note to self: get hot tub asap!

a couple of dog walks

Hotels often have breakfast buffets, but you never know if it will be gluten-free friendly. Knowing that we would have access to a mini-fridge and microwave, we brought some food staples with us.

Here are my snow day paper plate eats:

PB&J apple cinnamon rice cakes

turkey and cheese roll ups

gluten-free pizza

I live #NoExcuses so I can be the best me for myself and my family.

Why do you live with #NoExcuses?

This post is part of the #WIAW link up hosted by Jen

This post is part of the Workout Wednesday link up hosted by 

Diatta, Sheila, Amanda and Heather

Knee Rehab Week 6 - 2:3 Intervals

The Return to Running program continued with three 20 minute walk/runs and more PT sessions. I'm really not minding the interval running since my actual run time continues to increase. Using the same 2:3 interval time for each run also made it fun to compare my distance.

My knee is feeling better and better, although that pesky tight TFL is still looking for attention. I found a video that shows a way to stretch it out, but I honestly feel the most when I just cross my right foot in front of my left.  I'd love comments from any of you who might have dealt with tight TFL and what worked for you.

Tuesday: 1.68 miles
The plan - walk 2 minutes, run 3 minutes, repeat 4x

It felt so good to change after school to actually run with Run Club instead of walk like I've been doing since November! There is a nice little neighborhood loop across the street from the high school that is the perfect place for my intervals and is mostly cleared of ice and snow.

Thursday: 1.70 miles
The plan - walk 2 minutes, run 3 minutes, repeat 4x

My TFL was feeling a little tight after Tuesday's run, so I have been trying to stretch really well after my runs. Ironically, my knee doesn't bother me at all.

Sunday: 1.45 miles
The plan - walk 2 minutes, run 3 minutes, repeat 4x

A small nor' easter arrived on Saturday, so I waited to do my final 2:3 interval run. We were meeting oldestC downtown and decided to do our run there. The sidewalks weren't as clear as we expected, so we had to really watch our footing. Even though we had to take things slower, I feel good about this being my last 2:3 interval run.

Weekly Workouts:

Monday: PT exercises and one mile walk

Tuesday: Run and PT session - new exercises include front lunges and weighted single leg dead lifts 

Wednesday: One mile walk

Thursday: Run and PT session

Friday: One mile walk and PT exercises

Saturday: One mile walk, taking on a #tightercore challenge (see video here), and PT exercises

Sunday: #tightercore day 2, run

My favorite parts of week 2 of the Sweat Pink #NoExcuses challenge were calling out a couple of badasses and being pushed to try things that might be a little scary right now…

Not gonna lie. These were scary at first, not having done them since before #kneesurgery. But I didn't quit. 30 seconds nice and easy. Done. #noexcuses #SweatPink #jointhechallenge #PYBCYE #wycwyc

A photo posted by AmyC (@runningescapades) on Jan 19, 2015 at 5:33am PST

Now it's  time to prepare for Winter Storm Juno. We're in the 18-24 inches area. (yay)

How was your week?
Are you in the path of the storm?

What I Use To Work Out At Home

The most expensive piece of fitness equipment I own is a treadmill and my husband has an adjustable weights set. I really have no desire to make our basement a home-gym filled with equipment, so I try to use what I already have at home or buy gear that is multi-purpose. 

Today I'm sharing 5 pieces of fitness equipment for great at home workouts.

Paper Plates - Instead of buying gliders (aka sliders), I use paper plates on the carpet for a variety of exercises. Right now I use them to do reverse lunges.

Step Stool - Another item that I already have around the house, this replaces the typical fitness step up you might find in aerobics class. I've been using it to do weighted step ups as part of my rehab, but in the past it served as the elevated surface for squats and lunges.

Adjustable Weights - Like I said, I lucked out because mrC already had these, but I did look into getting my own and found these at Target. There are so many ways to use these. I also own a 2 pound pair for doing high rep arm workouts like you get at a barre class.

weighted reverse lunges with paper plate sliders

Balance Board - I actually bought this for littleC when she kept spraining her ankles during soccer. It's a great ankle strengthener. Now I use it as part of my knee rehab. It's not as good as a Bosu Ball, but it's a good option.

adjustable height to increase the difficulty

single leg balance exercise

Stability Ball - After using this in SurfnTurf classes and at PT, I decided it would be a good investment because you can do so many things with it. I focus on hamstring curls right now, but you can also use it to increase the difficulty of core work and bridges.

hamstring curls

Dressing for my at-home workouts requires layering as our basement (although finished) is not heated. It's actually perfect for working out. I just shed the layers as I go.

Top layer: Oiselle Spring Funnel Neck and Nike Athletic Pants

Oiselle Distance Shorts

Oiselle Scantron Tank

TGIF!!

Linking up with #FitnFashionable Nicole

and also Fitness Friday Jill and Cynthia, Courtney, and Mar for Friday Five